Nutrition First, Sleep Second, Workout Third

Coby: Hey Nat, you want to go get a treat?

Natalie: You got it.

Coby: All right, let’s do it.

Nicole: Hi. It’s producer Nicole Denson. Today we’re talking with Natalie Petersen, owner, manager and coach at Saratoga Springs CrossFit. Natalie is a CrossFit trainer, weightlifting coach, and sports nutrition coach who has built her career around fitness coaching and helping others reach their goals. We’re excited to hear Natalie’s perspective on health training and what it takes to help others succeed. Back to the show.

Coby: So did you wake up to snow?

Natalie: Yes. Yes. It was all over my yard and house. Yeah. Did the whole valley get it or just

Coby: The whole- I think the whole valley did. When I got here this morning, the shade had snow and the rest there was none. And so we had little white shadows everywhere.

Natalie: Oh, yeah.

Coby: It was the coolest

Natalie: Well I left my house at 4:45 so it was all just completely white.

Coby: Do you, do you take the morning

Natalie: Friday’s, mhm. 5 a.m..

Coby: So is that super, super hard?

Natalie: No. It’s harder now that I’m older than I used to be. I used to work out at 5 a.m. for 15 years. Oh, so I get up at 4 a.m. every day, but now I only have to do it once or twice.

Coby: So I think most people that like hear that immediately are going to be like, oh, they’re going to pull a Scooby Doo.

Natalie: Okay.

Coby: Nowhere Shaggy. How do you find the consistent discipline? To do that for 15 years, you said. How do you that?

Natalie: I think it’s just about making the right decisions on both ends, right? So if I’m up till midnight, there’s no way I’m getting up at 4 a.m., but I’ve just learned how to go to bed at 9:00 at night.

Coby: Well, how do you go to bed at 9:00 at night?

Natalie: I literally have an alarm on my phone that says at 8:00, time to get ready for bed. And I have a routine around. It’s more about routine, right?

Coby: Oh

Natalie: It’s more about like setting. setting your structure up. So like, okay, alarm goes off. I have kind of a routine of roll out, stretch, brush my teeth, wash my face, go to bed.

Coby: So go through this because I want to know this because I last during the summer, last summer I started showing up at spoiler alert. She’s my coach. I started showing up like every once in a while at 6 and Nat those days were amazing. Well, good, because I’d be like at two and I had so much got done and I wouldn’t be like, I still got to work out No, I already worked out. And I felt like last week that I did because so much got done. Yeah, but getting to bed early enough to make that happen.

Natalie: Yeah. That’s the hard part.

Coby: So what’s the magic?

Natalie: That’s a that’s about a just a habit. It’s not about it’s not about having motivation. Right. It’s more about the structure. Having a structure of just got 8:00 I literally roll out.

Coby: For I roll out. You mean I.

Natalie: Roll? I stretch, I have a mobility room where I just go in and I turn on the TV, watch something that kind of calms me down. Okay, whatever. That’s kind of fun and enjoyable.

Coby: Okay.

Natalie: Do that and then. Yeah, take the. Take the nightly vitamins. Brush my teeth. What vitamins? Oh, no.

Coby: My gosh. No, seriously. Like, I want to know all this. Yeah.

Natalie: I mean, I get my blood work done a couple times a year, so I don’t just randomly take vitamins. I try to actually take what I need. And so at my age, there’s, you know, hormone replacement therapy is going on strong now. Yeah. And, some good ones are, are things like, you know, vitamin D, everybody in Utah probably needs some vitamin D, lack of sun that we have in the winter. Vitamin C, fish oil.

Coby: Okay.

Natalie: Good for your joints. Glutathione.

Coby: Glutathione. What about, like, like mushrooms, like shilajit did and all that kind of stuff that you see, is that just all hype and scam?

Natalie: Yeah. I mean, I wouldn’t take anything unless it looked like I actually had a peek inside my body and say, okay, your bloodwork says you need iron. You know, you can just throw a bunch of stuff at your body. But unless you know what you actually need, it’s just a bunch. A waste of money.

Coby: Yeah. So do you mind telling me who you go to get it done? And they. I mean, like, you want to throw a little.

Natalie: Oh, yeah. As me, with, Athena women’s clinic. She’s, specializes in women’s hormones.

Coby: Okay.

Natalie: She’s Esmee

Coby: Esmee

Natalie: Cute little lady from Switzerland.

Coby: Oh, okay.

Natalie: She’s got the best class, best accent. And she calls you things like little lamb. We can’t have you feeling like that. Yeah, yeah. We’ve got to get you feeling better.

Coby: If there’s non women. I think that’s the way you say it now. Watching like where can they go. Do you have a recommendation. Does this Carter do this Carter is your son, does Carter do this?

Natalie: He does. I don’t know that he’s, gotten his blood work done and, and dove into it like I have.

Coby: Well, when you’re like twenty years old and you’re a specimen

Natalie: When you’re twenty-five, you’re just, you know, invincible. But, yeah, the older I get, the more I have to really focus on that part of of it. But yeah, there are men I would just say go somewhere where they’re very thorough and they’re not just doing the surface level blood work, but they’re like testing everything. And lots of vials of blood go out of your arms so that you can get a thorough view of what’s going on inside of your body. And then it helps you to know. And and then the first thing to do would be to change your sleep and to change your diet and to change your exercise. And then when you’ve done all that and you still need a little bit of help, which we probably do because our, our food is depleted. And yeah, we aren’t getting as much out of that as we could or used to. So then then start adding the supplements okay. Diet first.

Coby: So you do. So you roll out, you have a roll out room. You don’t need a roll out room or a roll out. You just need a foam roller from Costco or from.

Natalie: Yeah.

Coby: Scheels or something.

Natalie: Yeah, I have a I have a Theragun do that.

Coby: Do you, do you subscribe to any.

Natalie: Oh like what prepper or those.

Coby: Yeah. What do you subscribe to me. Tell you what to do.

Natalie: I just have done a lot of yoga and through the years just on YouTube, YouTube, yoga videos and things and learned basically how to stretch any muscle that’s tight. You know, just if I, if I’m tight in my low back, I know how to stretch and roll that out to loosen it up. And so that’s just been years and years of so if.

Coby: If people don’t have years and years okay. So you have this wealth of information.

Natalie: Yeah.

Coby: And you’ve picked up information from your children who have been in college. So but most people don’t have that benefit. So if they did need to go to a place or subscribe to somebody online or even follow, some folks.

Natalie: Just come to Saratoga Springs.

Coby: They should just come to Saratoga Springs.

Natalie: We will just give you all of our experience and knowledge

Coby: There you go. I love it, right?

Natalie: We’ll even try to make you roll out at the end and stretch and half of you won’t

Coby: Half of us won’t. Well, I can’t say that one. Trisha who? And I know it’s Trisha or Trish. Yeah. And I always feel stupid saying either one because I know that’s the wrong way.

Natalie: Oh, no, I don’t think she.

Coby: Okay, okay. So, Paula.

Natalie: Patty.

Coby: Just really know I’m gonna call her Patty. I’m still going to go. Patty. Oh, yes.

Natalie: Go. Don’t get me in trouble. Yeah, well, name is Patricia, but she does not. Oh, really? Yeah. She doesn’t like that.

Coby: Oh, I, I mean.

Natalie: This better this part better not make it. Oh, it’s it’s.

Coby: Totally going to make it. It’s. Tricia is totally going to make it.

Natalie: Oh no.

Coby: It’s going to be everybody at Saratoga Springs CrossFit is super badass. Like, I just I got to put the plug in. I, I’m a major fan of the of the brand. I’m a member of the family. But, Okay, so, I forgot what we were talking about.

Natalie: We’re talking about what do you what do you want to how do you learn how to roll out and stretch and recover and.

Coby: And.

Natalie: Exercise.

Coby: And, and then a lot of us don’t do it. Oh, I remember Tricia telling me and saying that if you really want the gains, if you really want to build, it’s the it’s the stretching after that completes the cycle so that you actually build. And if you don’t stretch, you’re not getting the gains you want. If you’re there to build muscle, right, right.

Natalie: You have to let those muscles recover. Oh, every days you need to mobilize. And also just like you’re not going to be able to get the strongest that you possibly could, if you can’t get into the range of motions that you need to. Yeah, to make that happen. Right. So that so that being your body getting through range of motion, full deadlift squats, things like that.

Coby: Proper for.

Natalie: What you’re doing is so that you can build your optimal.

Coby: Can can you respond to, a very consistent criticism of CrossFit? Okay. And that is that people hurt themselves a lot. I would love you to respond to that, because you’ve been doing this for how long and you have gone through injuries. Yeah, because any type of exercise carries with it the risk of injury. But you still do it and you’re extremely healthy. Yeah. And it’s not just genetics even though. So respond to that.

Natalie: I think that if you will check your pride at the door. Yeah. That’s I was I know and I think that a lot of what happens in the gym with injuries is, has to do with what is being done or not being done outside of the workout time. Are you taking time to recover? Are you eating real food that fuels your body to get the nutrients, the micronutrients, all those things that you need so that your body can function at its best? Okay, if you get if you get the sleep you need, if you eat the way you eat, then your body just recovers better and you aren’t as prone to those injuries.

Coby: You know, I love it how, And and I didn’t put this together until much later that when you guys talk about the workout, you talk about the designed stimulus. Or the target stimulus. Yeah. And that speaks to that. The workout is a catalyst. But the but the actual rebuilding and all of the other things the nutrition and the stretching, the recovery time and all that, that’s actually as important as the stimulus.

Natalie: Oh yeah.

Coby: And

Natalie: And you left out I like to say that you probably need to spend two times the amount of time on your recovery as your workout.

Coby: Does that mean if you work out an hour a day, then what do you have to do?

Natalie: Then you then you’re going to spend two hours focusing on what you’re eating. So prepping the right food, stretching, rolling out. And then, you know, focusing on those bedtime routine, seeing it to bed on time.

Coby: We, So that started this. We still have to get to the rest of the routine. So let’s go grab some sushi, and then you can tell me about the rest of the routine, okay? Okay, okay.

Natalie:

Coby: Now Natalie I’m super stoked to hear you.

Natalie: Okay.

Coby: Thanks for having me. So you originally didn’t want to do this, so why didn’t you want to do it? And what changed your mind?

Natalie: I’m I’m a little camera shy.

Coby: Why?

Natalie: I don’t know, it’s just not. I don’t do this a lot.

Coby: Okay, so.

Natalie: But you convinced me. I felt like it’d be good for good for the gym. Good for the business?

Coby: Yeah, it was. And is good for the gym. Is good for everybody in the community, I for sure. So, where are we going today? Get our suite.

Natalie: We are going to Smith’s grocery store.

Coby: And what are we going to get some sushi. Why sushi? When? When you can have all the sugar out there and everybody always wants all the sugar. Why? Sushi?

Natalie: Oh, man. Eat real food. That’s my theme.

Coby: Eat real.

Natalie: Food. Feed the body, feed the brain.

Coby: I love this. So what’s your favorite sushi?

Natalie: Oh, I like any of the raw selection. Okay.

Coby: Okay. Do you have a favorite species of fish?

Natalie: Salmon.

Coby: Salmon. All right. So we’re going to get some salmon sushi at Smith’s. Okay. Say that five times faster.

Natalie: Okay. It’s not like.

Coby: I’m not going to try it. I would make it two times. Well, I’m super excited. And we’re going to talk a lot about what you have to say and also about your jam, which I’m I’m really I go I’ve been going for six years and I’ve.

Natalie: Been that long.

Coby: It’s been six years 2020 is the end of 2020. Yeah. So yeah. And I can now do dubs after five years. So yeah, there we go.

Natalie: We didn’t know that day would come today.

Coby: I didn’t think I and the and the ring muscle up I’m still going to I’m going to get it the moment I get the ring muscle up I mean.

Natalie: You can’t retire. No no no no no. There’s always something more.

Coby: Right. And there is always something more. Well I’m excited. This can be fun. Yeah. Let’s get to it. Okay.

Natalie: All right.

Coby: Thanks. But I have a question I wanted to capture. And this is actually good, because I think I think, I think a lot of people have a lot of questions about fitness. I, I personally believe that with the advent of AI and just automation and the progression of technology in general, and you find this you find the same patterns throughout human history that, you know, technology allows for greater there’s just more time gets freed up in, in the standard person’s life. And so, they their consumption habits change and they’re usually for experiences and self-improvement and things like that. So I think health is just on everybody’s mind. And, and like what is the right cadence. And, and so before we before when we are on a break, you were talking about like checking the ego at the door and, and how long should it. I know it’s variable that depending on how much somebody is putting into it and their personal situation and their genetics and all that. But what is the progression from somebody who who really doesn’t know how to do any of kind of maybe the standard gymnastics movements or Olympic bar movements in a, in a workout? Yeah. So somebody comes in kind of new. They’ve never done, you know, a clean and jerk or they’ve never they’ve never done a bar messed up or have never played on gymnastics rings. Yeah. How, what what’s the progression from kind of a scaled workout to a prescribed workout to a competitive workout?

Natalie: I mean, you touched on that’s going to depend on the consistency. So CrossFit prescription is three days on, one day off, two days on, one day off.

Coby: I didn’t know that. Yeah.

Natalie: So that’s five days a week with those rest days in there built in there so that you get the muscle recovery, muscle growth, things like that. And you can stay healthy. You don’t want to over, over overdo that.

Coby: So that’s why the Thursday workout is always different because it’s most people off doing.

Natalie: A lot of resting. Yeah okay. People rest on Wednesdays or Thursdays and some people rest. They go five days in a row and then they rest two days. But you know, you got to do it fits into your lifestyle. But someone walks through the door and if they’re showing up and doing that five days a week and they’re following the progressions that their coaches give them, they’re they’re going to start to see changes and results in a month’s time. Kind of the same. Same with nutrition. If you if you buckle down and change to eating the real food, you know, maybe you take it to the next level and you start tracking your macros. Within a month, you’re going to start seeing some pretty good changes. And that should be the, you know, the motivation to continue to to do those things. Sometimes, sadly, sometimes it’s you get that little bit of a reward and then you think, oh, I’m good, but and then you stop. Yeah, you stop. And that’s not the, you know, it’s a lifelong pursuit, really. We were talking about doing food prep, right. So yeah, it’s not something where you just say, I’m going to do this until I get to this weight. Well guess what? It’s a it’s a lifelong, pattern habit of on this day of the week, I shop, and on this day of the week, I prepare food. And on this day, and when I go out, this is how I eat. And this is how I shop. That’s just who I am versus this short term mindset.

Coby: Okay, so is that what I would say that that probably gets in a lot of people’s way from just how they perceive what this is all about. But what’s the number one thing that you see that people seem to not get? It’s the biggest When they finally get it, that’s where the real changes start coming.

Natalie: It’s the nutrition. It’s the base of the pyramid of CrossFit. Yeah. You’ve got to when people start to eat well, fuel their body, they’ll recover better. They’ll perform better in the gym. They’ll start to build the muscle. And that’s where the visible changes start to happen. And that’s the most motivating thing for for people is when they start to see their body change or they start to be able to do things like I used to not be able to do a pull up, and now I can lift my body weight and do a pull or, you know, whatever that is. Those are the motivating things. But that comes because of the work that’s done on the, you know, the base of the pyramid that the nutrition, the nutrition.

Coby: And the sleep.

Natalie: And the sleep.

Coby: So that’s.

Natalie: The.

Coby: Second one. And the second we still go.

Natalie: That’s performance enhancing, the.

Coby: Best performance enhancing drug out there. Sounds familiar. Sounds like this deja vu. How long does it take? How long should it take? And I’m comparing myself against.

Natalie: Stop comparing because I.

Coby: Because. Yeah. There you go. There’s a joy. Describe some of it. So I describe some of the movements.

Natalie: Like, okay.

Coby: You got your single under you got you double under.

Natalie: Yeah. So basically CrossFit is a combination of weightless weightlifting, mono structural and gymnastics. Okay. So within those, you’ve anywhere from a basic, strict pull up to a kipping pull up to a butterfly, pull up to a total bar to a bar, muscle up, bring muscle up. You’ve got handstand push ups, handstand walking. You’ve got.

Coby: Handstand stairs.

Natalie: I’ve seen. Yeah, yeah.

Coby: Obstacle handstand, square dancing I mean there’s some crazy stuff in infinity.

Natalie: There’s things that you can do if it’s out there being done that’s we bring those things into CrossFit, right? We haven’t created any of these things. CrossFit did not create these things. They just bring them all together and make a constantly varied workout system for us to get the fittest weekend.

Coby: That’s one thing I love, probably the thing I love most about it. And I was again telling folks before this, I think I’ve been going six years other than the benchmark workouts, which is I think maybe there’s 10 or 15 total.

Natalie: Oh, there’s.

Coby: So many more. I know there’s, but I don’t what I’ve done.

Natalie: Yeah, yeah. You’ve done.

Coby: Yeah, sure. In six years I’ve never done the same workout one time.

Natalie: Oh right.

Coby: That is, that is so valuable. That alone is just like the like I just love that part. Yeah. So how long should it take? Not should. How long do you see people going from. Let’s use let’s use the bar muscle. I nemesis.

Natalie: I mean some people, some people will never achieve a bar muscle up. And that’s not necessarily good or bad that just just at what level, you know, are people at what age are they at or what, you know, what limitations do they have? And it’s not it’s not necessarily important that everybody be able to do a bar muscle up. But you know, that that the fact that you’re always being challenged at whatever level you’re at is I think what’s important and there’s never been stagnant.

Coby: I think that’s probably part of the mental piece too, is because some of these movements are daunting. Yeah. You know, it’s not daunting to do, jump roping. No, you might not be able to start a single under.

Natalie: But, we did have a conversation in the gym today about the fact that there are people and many people who are who are sick, they they can’t even run. They can’t even jump. And it’s becoming an epidemic. Right. And CrossFit is the answer to to that epidemic. It’s it’s it changes people’s lives. It changes their not just their physical, but, you know, someone walks through the door like, quite often come through with a lot of, you know, depression and heavy, heavy loads. And the thing that is the most rewarding is when they start to surround themselves with these people that are doing and being the kind of people they want to be, they start to adopt these habits and these these tools, and they quickly learn to do things that are really hard. And they realize, I can do that in the gym will then I can do that in my life, too. Yeah, inside of the gym. And it’s true. So the most rewarding thing to me is to watch somebody’s mental health change. And that changes with those experiences and changing their nutrition and feeling their body and feeling their brains. And people get off medications and get off of of blood pressure medication. They get off cholesterol medicine, they get off of depression, you know, medicines and and it’s all just natural by the by the habits that we create in our life.

Coby: I love that, I love that it’s got to be so inspiring for you as a business owner to see and to create that kind of impact on.

Natalie: People’s lives, that I get to do that for a.

Coby: Living.

Natalie: Job, you.

Coby: Pay your pay.

Natalie: I actually like to go to work. I actually like my job, and I get to interact with these people. And like, we talked about earlier, is the community is just the hidden gem of CrossFit, right? It’s it’s what keeps you coming back. You make friends. You you’re pushed by these people. You’re elevated because of what everyone’s doing around you. You can elevate each other.

Coby: Yeah. Do you compete?

Natalie: I do.

Coby: So, how many folks at Saratoga Springs compete?

Natalie: So.

Coby: And what does competition. Yeah.

Natalie: What does that look like? So we have in our gym, it’s unique. Not every CrossFit gym does this, but we do in gym competitions.

Coby: I love them.

Natalie: They’re so fun. They’re the most fun thing we do all year. So we have a couple. We have memorial mayhem coming up, and we just put everybody that signs up on teams and we do three workouts in one day and then we have a barbecue, right? It’s just super simple and it’s like people’s first introduction into competing. Then we have the worldwide, open that CrossFit.

Coby: It’s going on right now. Right.

Natalie: It’s it’s just yeah, the the start of it is the open. And that happened in February and March. And then there’s quarterfinals top 25% in the world advances to quarterfinals.

Coby: Which is how many people typically.

Natalie: Oh man. There were like 150,000 men and 120,000 women I think this year. And then you have your age group. So like in my age division, there were, 1500 or so that advanced. And so that then goes on to semifinals and then you can.

Coby: Go to that just which this shout out, we should do a shout out. Oh super proud. Oh come on I can’t I got my boy and I’m super proud to say it.

Natalie: We have my son made it to the semifinals.

Coby: That’s just a big freaking deal. Yeah.

Natalie: You ended up at 600 and I think 34th in the world. So he’s going to do his first. He’s he’s just slowly gotten better each year. And this is his first year making this up. Yeah. And we had three of us three masters at our at our gym make semifinals this year too.

Coby: Did you make something.

Natalie: You.

Coby: Don’t. Right. Are you serious. Oh my gosh that’s huge.

Natalie: That’s coming up in May. And then so many finals for my son will be in June.

Coby: Wow. Are you nervous?

Natalie: No, it’s just fun. I’m not I’m not planning on going to the next level. The next step would be the games. Yeah. That’s not going to happen this year.

Coby: Well, I mean, but do you have your I mean, I never asked you this. Do you have your sights set on the games in the Masters Division?

Natalie: I don’t think that I necessarily do now. I don’t think that I, that the that’s the goal. Like I like to compete but.

Coby: And you’re competitive.

Natalie: I am I I’m really.

Coby: Oh yeah. Come on you and Daniel.

Natalie: I read I was raised in a very competitive family. Two older brothers, seven kids. Yeah. It just comes down and my kids are all super competitive too. Yeah, it’s it’s bred into us, but it’s fun.

Coby: That’s cool. Why? Congratulations. Thank you. That’s that’s a real achievement. That’s a real achievement. It’s fun. Okay, so let’s just wrap things up with how we talked about or how you were talking about, sleep. Okay. Right. So I think we left off with we were talking about vitamins. Yeah, we got that covered. And what’s the next step? Yeah.

Natalie: So we kind of talked about, priorities being nutrition one sleep second. That’s the best performance enhancing drug. And that we have to prioritize and set that up so that we’ve got, you know, the dark room, the cool room, the get off your electronics a couple of hours before bedtime, wind down with sleep with, reading or journaling or something to calm the mind. I have a really busy mind, and so if I can do those things before I go to sleep, then I tend to sleep better. And trying to prioritize that 7 to 8 hours of sleep a night is huge, because that’s what helps your body regenerate and, and recover from and, you know, be better in the gym, better in life, all of those things. Okay, cool.

Coby: When I know this is, you know, I’m asking, like, general questions, but I’m just trying to anticipate what somebody who might want to get into this is going to be asking themselves. Is there a optimal time of the day to work out? Is there an optimal, workout versus when you asked? Eight like situation.

Natalie: I, I would say that everybody has kind of different, rhythms of what they function best at. So you have to just kind of figure out your rhythm and your lifestyle and when you have the time.

Coby: Okay.

Natalie: And then just making an appointment with yourself, you know, just like you made this appointment with me, you wouldn’t break this appointment with, so why would.

Coby: A coach talk about that?

Natalie: You never hear the end of it.

Coby: I never heard of it.

Natalie: Yeah, so just keep the appointment. Make the appointment. And. And if that means literally putting an appointment in your calendar that says gym or whatever, and then, you just you just have to create the habit around that.

Coby: Is it important that, not just to keep the habit, but do you find that a consistent time of the day as opposed to late one night and then early more the next set too much of a turnaround. I mean, before I did that a couple times, I’m like, that’s a quick turnaround.

Natalie: Yeah, a quick turnaround. It’s like doing double double workout in the day almost. Honestly, if it’s probably not ideal, but it’s not impossible to make that work. Right. And I just think that there are a lot of people that are creatures of habit, and they literally come to the same class every day. It just it’s easy to keep your like that appointment, right? It’s just part of the day and that’s when you come in. But is it better to not come if you can’t come to that same time? No. Come when you can and do the best you can with the energy you have that day? Yeah. And like we talked about earlier, CrossFit is infinitely scalable. And sometimes that means, you know, even our best athletes will come in and scale back on days, you know, because CrossFit is that constantly varied, high, high intensity functional movement. But high intensity is relative, right? It’s not burn that, burn it down every day. That’s not what that means. It means you give your, you know, your best that day with what you have and and try to hit the stimulus that we talked about earlier of you want to be moving, constantly moving to get the best stimulus so you can if you’re resting over a heavy barbell, that’s not going to you’re not going to do.

Coby: One thing that I don’t think a lot of people recognize until they go, is that the actual con or the metabolic conditioning? Right. Workout of the day, the workout of the day, the WOD, his all the.

Natalie: All the.

Coby: All the stuff. I want to talk about it to my parents when I go and visit Saint George, they’re like, my mom’s like, what are you talking about?

Natalie: Foreign language. Yeah.

Coby: I was like, I love it because I.

Natalie: Have a community cult.

Coby: Yeah, I know, I know these words. It’s our it’s our lexicon. Yeah. Oftentimes those workouts are eight, 12 minutes. Yeah. And that’s all you need.

Natalie: I know I came from a background of Ironman racing, and so I would workout for hours and hours and hours a day. So when my friend opened this CrossFit gym and tried to get me to come, I was just like, oh, there’s no way I’m getting a workout in in an hour, So I would, you know, so I would run to the gym and run home and bike to the gym and bike home. And finally when I let that go and just bought into the when you’re in that workout and if that workout is five minutes, you give it intensity. That’s the secret sauce intensity.

Coby: Yeah. The pain cave. You just got to be able to be in the pain cave for 12, and there’s no way around relative.

Natalie: Everybody’s everybody’s intensity is going to look different and feel different. And and that’s.

Coby: That’s that’s okay. That’s okay. It’s been awesome. Thanks. Now. So Smith Sushi’s not bad.

Natalie: No, man. It’s if you grab a box of it when you walk in and just eat it while you shop.

Coby: And then know and then not pay for it. That’s that’s.

Natalie: Awesome.

Coby: Yeah, I know I yelled at you. I had no idea you.

Natalie: Would do.

Coby: That or wow.

Natalie: Oh, I wouldn’t have even thought of that.

Coby: Oh, really? Yeah, I, I think you would have done it. Now, of course you don’t pick sushi at Smith’s. Yep. Instead of sugar. Yeah, I something I learned, I guess it really is.

Natalie: Feel your body.

Coby: Fruits are okay.

Natalie: Fruit has natural sugar.

Coby: So natural sugar all you want, all you want.

Natalie: Don’t be afraid of carbs either. I 40% of them are carbs.

Coby: Okay, so so so so break that down because there’s a lot of misinformation about yeah okay. So carbs are okay in the form of carbs.

Natalie: Are your energy in the form of real foods or fruits, vegetables, things like rice, potatoes, all of those things are kind of have carbs.

Coby: And most energy is they’re a good protein and a bad protein.

Natalie: I don’t like to put a label of good and bad on anything, just good. Better rest or whole. Just natural like protein shakes.

Coby: Right.

Natalie: Because that’s processed.

Coby: Okay. So natural protein. Yeah that’s good real food. So we cannot say good or bad. We can say natural or processed. Yeah.

Natalie: Yeah okay. Yeah. And then and then your protein is going to build your muscle. Your fats are going to help you recover. So you need you need all of them and you need the micronutrients. You going to find those in your fruits and vegetables. So don’t skip.

Coby: Those. All right. Cool. Okay. Anything else?

Natalie: I mean, I could talk all day about it, but. Oh, well.

Coby: They should come by so that they can hear. Some of this.

Natalie: Will come to the gym. Three week, three week trial.

Coby: Three week trial. Oh, and talk. Be really quickly. Saturdays. Saturdays I do.

Natalie: Saturdays, friend. You can bring a friend for free.

Coby: Drop in Saturdays for free. All right, let’s do it.

Natalie: All right. Thanks.

Coby: Thank you.

Nicole: Thanks for coming along for the ride. If you enjoy Sweet Takes, be sure to subscribe and leave us a review. Join us next time. There’s more sweetness ahead.